Fri

Main – CrossFit

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Main WOD

A: Deadlift (5 x 10 ; add 10# ; rest 2-3 b/t)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 of

5 wall ball

3 C2B pull ups

1 clean 205/155

Competition WOD

A: Metcon (AMRAP – Rounds and Reps)

@85% effort AMRAP 20

15 wall ball 30/20

12 box jumps 24/20

10 KB swing 70/53

Work on breathing and fluid movements

Try going UB on all sets with rest b/t movements

B: Deadlift (2-2-2-2-2; build over sets)

Rest 3 min after last set then AMRAP 2

of deadlift @ 70% of last set

B2: Metcon (AMRAP – Reps)

AMRAP of DL @ 70% of todays 2 rep

C: Metcon (AMRAP – Reps)

AMRAP 3 of C/J 185/135

Rest 2 min

AMRAP 2 of C/J 155/105

rest 2 min

AMRAP 1 min of C/J 135/95

SWOD

S-: Metcon (AMRAP – Rounds and Reps)

S-A.

Press

65%x5

75%x3

85%xAMRAP

65% 3xAMRAP; rest 2-3 minutes

S-B.

Single Arm DB Press

6×15; rest 60 seconds

*all 15 reps on 1 arm before switching sides

S-C.

3 sets: rest 2 minutes

Ring Pull-Ups x 15-20 reps @40X0

*use a partner to achieve this tempo and rep scheme

S-D.

DB External Rotations 5×12 @40X0; rest 60

5-12lbs DB

Categories: WOD

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